Every 5min, 4 rounds
10-20 cal ergo
10 thruster
6--10 bar over burpee

Bike in - Row Out

For time :

Bike 5k

...into 5 rounds :
20 Box Step-Ups
20 Kettelebell Swing
10 Push-Ups
...into
Row 2k

DELOAD-LIGHT WEEK

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tee omat WARM UP n. 15-20min

no shoes

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Voit halutessasi ottaa tällä viikolla tempauksen ja työnnön maksimit, mikäli viime viikolla jäi välistä.

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SNATCH HIGH PULL *full foot + MUSCLE SNATCH + POWER SNATCH + NINJA SNATCH + SNATCH
*no hook grip
2[2+2+2+2+2]@barbell, 4-5[2+2+2+2+2]@40-50+% sn-%, rest btw sets 2min

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EMOM20
1. Row 10/12 cal / Bike 6/8 cal / 4 Sled push *calories: 10 & 6 ladies and 12 & 8 gentleman
2. 8-10 Alternating DB snatch
3. 8-12 v-sit ups / dead bug
4. 8 Burpee to target
5. rest

*minuutin aikana n. 45s työ ja 15s lepo/siirtymä

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LOPPUAIKA KEHONHUOLTOA!

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video: row / rowing

video: alternating DB snatch

video: v-sit ups

video: burpee to target

42195 m

Warm Up

Löytyy taululta

Strenght (15-20 mins)
Bench Press 3-3-3-3-3 reps
Build up to a heavy set of 3 for the day in a total of 5 sets.

Metcon
5 rounds
40s of double unders or single unders
6-12 pull ups / hardened ring rows
3-5 hspu / box hspu / a-push ups

rest 5 min

5 rounds
40s of double unders or single unders
6-12 V-ups
2-3 wall walks / inch worm + push ups in place

EMOM x 10

2 power clean + 1 jerk 60-70%

BE FAST / Not too heavy

3RM in 20min: Hang Power Snatch

Don´t exceed the time limit. Go by feel

EMOM 10 (2rounds):
9/7 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

EMOM 10 (2rounds):
11/9 Calories
- Row
- Ski
- AB
100m Run
Rest 1min

Rest day - what did you do?

Raakatempaus pause polven päältä
4x 2 65-75%

Tempaus
3x 2 75-80
3x 1 83-88%

Tempausveto + veto polven alta
4x 1 + 1 90-100%